Mokhoa oa ho etsa li-pancake tsa banana
Lipanekuku tse nang le tlatso e monate ke ntho e ratoang haholo malapeng a mangata. Ho tlatsa ho entsoe ka monokotsoai le litholoana, mahe a linotši le jeme. O batla ho pheha lijo tse theolelang tsa 'nete? Leka ho etsa li-pancake tsa banana lapeng. Motsoako oa sejana sa setso le litholoana tse sa tloaelehang li tla thabisa leino le monate ka tatso le monko o sa tloaelehang.
Libanana li rekisoa lishelefong tsa mabenkele selemo ho pota ebile li theko e tlase ho feta litholoana tse ngata. Ho na le lintho tse ngata tsa bohlokoa tlasa letlalo le mosehla, ka hona, sopho e tsoekere ha e monate feela, empa e na le phepo hape.
Li-pancake tsa banana li kopantsoe le lisoso tsa litholoana, chokolete, lebese le koahetsoeng. Mariha a batang le mathoasong a selemo, li tlatsa ntlo ka monko oa linaha tse futhumetseng tsa tropike.
Likahare tsa khalori
Lik'halori tse nang le ligrama tse 100 tsa lipanekuku tse nang le libanana li bontšoa tafoleng.
| nomoro | % ea boleng ba letsatsi ka leng | |
|---|---|---|
| Liprotheine | 4.6 g | 6% |
| Mafura | 9.10 g | 12% |
| Likhabohaedreite | 26.40 g | 9% |
| Likahare tsa khalori | 204.70 kcal | 10% |
Banana e na le lik'habohaedreite tse ngata, empa ha li "na letho", ho fapana le phofo le lihlahisoa tsa li-confectionery. Litholoana li khotsofatsa haholo ebile li ka khotsofatsa tlala nako e telele. Sebopeho se kenyelletsa:
- Vithamine B6 ke moriana o matla o loantšang khatello ea maikutlo o amehang tlhahisong ea "hormone ea thabo" - serotonin.
- Potasiamo - e matlafatsa mesifa ea pelo, e loantša edema.
- Vithamine C - e sireletsa 'mele mafung.
- Li-vithamine tsa sehlopha B, E - bakeng sa bophelo bo botle ba letlalo le moriri.
- Faeba - e ntlafatsa tšilo ea lijo.
- Macronutrients - magnesium, calcium, phosphorus.
- Batla likarolo - selenium, zinki, tšepe, manganese le fluorine.
Libanana li bohlokoa haholo ho bana, batho ba tsofetseng le baatlelete.
Kakaretso ea khale ea li-pancake tse nang le libanana
Libanana li ka khethoa ebe li kenngoa ka kotloloho hlama. U tla fumana lijo tse tsoekere tse nang le tatso le monko o monate. Bakeng sa ho baka, ho molemo ho sebelisa moetsi oa crepe kapa pane e khethehileng ea ho hadika. E le ho thibela li-pancake hore li se ke tsa khomarela, eketsa botoroana ho hlama.
Karolo ea banana e ka khaoloa likotoana ebe e eketsoa hlama. Kopanya phofo ea koro le rye, buckwheat, kapa phofo ea poone bakeng sa kalafo ea fluffier. Barati ba kantle ho naha ba ka nkela lebese sebaka ka lero la lamunu kapa la tangerine le hlapolotsoeng ka metsi 1: 1.
- libanana 2 likhomphutha
- lebese 1.5 linoelo
- phofo 1 kopi
- lehe la kana 2 likhomphutha
- tsoekere 1 tbsp. k.
- oli ea limela 2 tbsp. k.
- letsoai p tsp
Likhalori: 205kcal
Liprotheine: 4.6 g
Mafura: 9.1 g
Likhabohaedreite: 26.4 g
Otla mahe ka letsoai le tsoekere. Kenya lebese. Tšela ka phofo, u hlohlelletse motsoako kamehla.
Khaola libanana ka mehele ebe o li fetola litapole tse khotliloeng ka blender.
Ho etsa hore boima bo ts'oane, eketsa hlama e nyane ha o ntse o shapuoa.
Tšela motsoako ka hlama le botoro.
Hlohlelletsa boima bo hlahisoang hantle.
Re baka lipanekuku.
Bakeng sa lijo tse tsoekere, o ka fana ka lebese le khutsitsoeng kapa sirapo e tsoekere, tranelate e shapuoa, 'me u khabise ka monokotsoai o sa tsoa khuoa kapa o hoamisitsoeng. Ho totobatsa tatso ea banana, moriana o entsoeng ka banana e le 1, ligrama tse 100 tsa tranelate e boima le 1 tbsp. k. Sahara.
Lipanekuku tse nang le banana le chokolete
Tsokolate, joalo ka banana, e u pholosa ho tepelleng maikutlo ebile e ntlafatsa maikutlo a hau. E na le calcium e ngata, magnesium le phosphorus, e nang le lintho tse ntlafatsang tšebetso ea pelo le methapo ea mali.
Lipanekuku tse kentsoeng libanana le chokolete ke tatso e makatsang e tla khabisa le tafole ea mokete. Sejana se boetse se loketse mantsiboea a lerato - chokolete e tsebahala ka bokhoni ba eona ba ho ntlafatsa khahleho ea bong bo fapaneng.
Lisebelisoa:
Bakeng sa dipanekuku
- Lebese - 0.5 l.
- Phofo - 150 g.
- Lehe la kana - likhomphutha tse 3.
- Tsoekere - 100 g.
- Oli ea meroho - 2 tbsp. k.
- Letsoai le lenyane.
Bakeng sa ho tlatsa
- Banana - 2 likhomphutha.
- Tsokolate - 100 g.
Ho pheha joang:
- Otla mahe ka letsoai le tsoekere. Tšela lebese, kopanya.
- Tšela ka phofo, u hlohlelletse hlama e le hore ho se ke ha hlaha makhopho.
- Beha lijana le hlama ka sehatsetsing metsotso e 15.
- Re baka lipanekuku tse tšesaane.
- Roba tsokolate likotoana ebe u qhibiliha ka bateng ea metsi.
- Khaola banana ka likotoana tse tšesaane.
- Tšela tsokolate ka pancake. Beha mehele ea banana kaholimo.
- Re kenella ka har'a tube.
Banana e ka rengoa habeli ebe halofo e 'ngoe le e' ngoe e ka phutheloa ka kuku e tlotsitsoeng ka chokolete. Tatso e tla rua haholo haeba u ka baka li-pancake tsa chokolete.
Tšela sejana se feliloeng ka icing ea chokolete, fafatsa le tsoekere e phofshoana, kokonate, linate tsa fatše. Phekolo e tla khabisoa ka fragole kapa tse tala, makhasi a hloekileng a koena.
Mokhoa oa ho etsa li-pancake tsa banana tsa Thai
Li-pancake tsa Thai - "roti" li ratoa ke bahahlauli literateng le mabopong a leoatle a Thailand. Li lokiselitsoe ka litlatsetso tse fapaneng: libanana, liphaenapole kapa limango. Ka nako e ts'oanang, ha ba bake ka mokhoa o tloaelehileng, ba tšela batter ka pane. Mme ba etsa mahobe a masesaane haholo ka hlama, a halikiloeng ka oli ea palema.
Karolo ea phofo e fumanehang ka risepe e ka nkeloa sebaka ke raese, 'me ha sebelisoa tee e tala sebakeng sa metsi. Haeba oli ea palema e sa fumanehe, oli ea mohloaare kapa soneblomo e tla etsa joalo.
Lisebelisoa:
- Phofo - linoelo tse 3.
- Lebese - 100 g.
- Metsi - 100 g.
- Oli ea palema - 7 tbsp. k.
- Tsoekere - 1 tbsp. k.
- Mahe a linotši - 1 tsp.
- Letsoai le lenyane.
- Libanana - likhomphutha tse 6.
Ho pheha mohato ka mohato:
- Sefa phofo, kopanya metsoako e ommeng le mahe a linotši. Tšela lebese le mofuthu le metsi.
- Knead hlama metsotso e 10-15, ho fihlela sebopeho se fetoha se ts'oanang le ho saroloha. Se ke oa eketsa phofo e fetelletseng, haeba boima bo khomarela matsohong a hau, beha botoro e eketsehileng.
- Re theha bolo ea hlama, re tlotsa ka oli, ebe re kenya sekotlolo. Re koahela ka lesela kapa polyethylene e le hore e se ke ea omella.
- Re kenya sehatsetsing metsotso e 30. Haeba u na le nako, u ka e ts'oara lihora tse peli ho isa ho tse tharo.
- Knead hlama ka botlalo, arola likoto tse 16-18.
- Rōlela libolo, tlotsa e 'ngoe le e' ngoe ka oli 'me u e boloke sehatsetsing hape metsotso e 30 ho isa ho lihora tse peli.
- Re etsa likuku tse tšesaane, tse bonaletsang ho tsoa hlama. Haeba u sebelisa pini e phikolosetsang, u se ke ua e fa phofo bokaholimo, empa e tšele pini le boto.
- Preheat pane ea ho hadika le 1 tbsp. oli.
- Re ala kaka, bohareng re beha banana ba khaotsoe likoto.
- Re mena kaka ka enfelopong, ebe rea e phethola. Re halika halofo e 'ngoe ea motsotso.
- E hasane ka thaole ea pampiri ho tlosa oli e ngata.
Recipe ea video
Ha u sebeletsa, khaola pancake ka likarolo, tšela lebese le khutsitsoeng kapa chokolete e metsi. Ba ja roti kluay le skewers. Lebenkele le khathollang la litholoana tsa tropike le lebese la coconut le loketse lijo.
Malebela a Sebetsang
- Bakeng sa li-pancake, ho molemo ho sebelisa libanana tse butsoitseng tse nang le mabala a sootho.
- Ho etsa hore libanana li se fifale, fafatsa ka lero la lemone.
- Tatso e hatisoa ke sinamone, vanilla, nutmeg.
- Haeba li-pancake li khomarela pan, sebelisa batter e fokolang.
- Phekolo e tla ba mosesaane ebile e tiea haeba o tšela metsi a nang le diminerale hlama.
- Li-pancake tsa banana li kopantsoe le monokotšoai oa monokotšoai le litholoana.
- Joaloka seno, u ka fana ka tee ea kamehla kapa ea litlama, li-cocktails le lino.
Ho lokisa ho tlatsa, eketsa chisi ea kottage, litholoana, monokotsoai libanana. Li-pancake tse joalo bakeng sa lijo tsa hoseng e tla ba qalo e ntle ea letsatsi, ho tlatsa 'mele ka matla a hlokahalang, le ho fana ka maikutlo a monate. Sopho e entsoeng ka banana e tla khabisa moketjana oa bana, lijo tsa mantsiboea tsa lerato le mokete oa lelapa.